Episode #39: What's the story with protein?
There is so much swirling around about how much protein to eat - whether you are following Keto or Low Carb. In this episode I will give you some ideas on calculating protein need, but mostly I let you know that you are not a computer and to just EAT, with some advice about how much and what!
1:35 What's the story with protein?
3:03 Let’s start with the fact that Protein is an essential nutrient
3:47 You may have heard of Gluconeogenesis in your Keto Social Media travels
5:02 Before we go on, I want to mention Keto Metrics
5:41 The "New Face" of Keto
6:21 There are three ways to calculate your protein needs
8:00 There is, however, an easy way to figure protein needs
9:15 All that being said.... There is even an easier way
9:43 What does this look like?
10:35 "Incidental Protein"
11:10 When starting out
12:01 War of the Grams: Weighing your protein
12: 57 Listen to your body
15:49 Planning your meals and snacks
18:00 I want to talk here briefly about the carnivore way of doing Keto
19:29 Animal Protein
21:18 Some people fear kidney damage with so much protein
23:04 Remember these two concepts
23:36 We talked last week about Yo-Yo dieting. Getting enough protein is one sure way to stop that trend.
24:22 Actionable Coaching Advice
25:25 Recipe for chicken salad
27:33. Episode 40 coming up next
Book: Breaking Free From Diet Prison
Course: Keto and Low Carb Success
Free 35-page Keto and Low Carb Success Planner
FACEBOOK
INSTAGRAM
Prominent Study on Kidney Damage
Jason Fung
Get all my free guides
Take a look at this great course
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And don't forget my book!
Episode #39: What's the story with protein?
There is so much swirling around about how much protein to eat - whether you are following Keto or Low Carb. In this episode I will give you some ideas on calculating protein need, but mostly I let you know that you are not a computer and to just EAT, with some advice about how much and what!
1:35 What's the story with protein?
3:03 Let’s start with the fact that Protein is an essential nutrient
3:47 You may have heard of Gluconeogenesis in your Keto Social Media travels
5:02 Before we go on, I want to mention Keto Metrics
5:41 The "New Face" of Keto
6:21 There are three ways to calculate your protein needs
8:00 There is, however, an easy way to figure protein needs
9:15 All that being said.... There is even an easier way
9:43 What does this look like?
10:35 "Incidental Protein"
11:10 When starting out
12:01 War of the Grams: Weighing your protein
12: 57 Listen to your body
15:49 Planning your meals and snacks
18:00 I want to talk here briefly about the carnivore way of doing Keto
19:29 Animal Protein
21:18 Some people fear kidney damage with so much protein
23:04 Remember these two concepts
23:36 We talked last week about Yo-Yo dieting. Getting enough protein is one sure way to stop that trend.
24:22 Actionable Coaching Advice
25:25 Recipe for chicken salad
27:33. Episode 40 coming up next
Book: Breaking Free From Diet Prison
Course: Keto and Low Carb Success
Free 35-page Keto and Low Carb Success Planner
FACEBOOK
INSTAGRAM
Prominent Study on Kidney Damage
Jason Fung
Get all my free guides
Take a look at this great course
Join me on Facebook
Follow me on Instagram
Check out Pinterest
And don't forget my book!
Episode #39 What’s the Story with Protein?
You’re listening to the Keto and Low Carb Success podcast, Episode #39, What’s the Story with Protein?
Introduction:
Enjoy Keto and Low Carb success by becoming aware of what foods work best in your body and why. Master your mindset to make the journey an easy one. Learn all this, and more, with this podcast based on my trademarked Granny Keto Transitions Program. Join me, Miriam Hatoum, health coach, course creator and author of Conquer Cravings with Keto, as I give you actionable coaching advice with each episode that is sure to empower you and take any confusion out of following a Keto or Low Carb diet. It’s like being a private coaching client while you listen at your convenience!
But before we start, I wanted to offer my free gift to you for just for taking a peek at my course, Roadmap to Keto and Low Carb Success. No obligation – just take a peek! At the bottom of the page you will find a spot to put in your name and email address and like magic, my 35-page Keto and Low Carb Planner will appear in your in-box! The feedback on this Planner has been fabulous and it is yours free for just taking a look over at miriamhatoum.com/course. The direct link will be in the show notes and transcript.
1:35 And now to the episode, What’s the Story with Protein?
One of the most debated questions with Keto is "How much protein should I eat?” There is very little debate that you must keep your carbohydrates low and eat fat to satiety in both Keto and Low Carb, but what do you do about protein?
Up to now, no organization has established a firm upper limit on what might constitute "too much" protein in a person’s diet.
In a healthy individual, the body will safely rid itself of unneeded protein.
Also, the older you are the more protein you need to consume because your body does not as efficiently process protein as it did when you were younger.
3:03 Let’s start with the fact that Protein is an essential nutrient
3:47 You may have heard of Gluconeogenesis in your Keto Social Media travels
(An interesting side-fact about consuming too much protein: If you tend to eat a lot of protein that protein contains a lot of phosphorus which is a stimulant. As a result, you will find you might not sleep well after a heavy protein dinner!)
5:02 Before we go on, I want to mention Keto Metrics
5:41 The "New Face" of Keto
6:21 There are three ways to calculate your protein needs
There are other formulas that may include:
You may want to work within that calculated number and pay close attention to the “incidental” protein that I talk about below if you
8:00 There is, however, an easy way to figure protein needs
9:15 All that being said.... There is even an easier way
9:43 What does this look like?
Meals
10:35 "Incidental Protein"
You will also be eating “incidental” protein in
The biggest “struggle” is just mindfulness.
Pay attention to what you eat and learn protein counts of food.
11:10 When starting out
12:01 War of the Grams: Weighing your protein
12: 57 Listen to your body
Human beings are not machines, and calculators should not rule your life.
Some people call this putting in a speed bump.
Do not take 3 ounces of protein (the standard “deck-of-cards” or “palm-of-your-hand” sized portion) and divide that.
Take something substantially more to start. If you are still hungry and want to eat more, EAT MORE!!!
Choose protein sources where the fat is part of the protein such as
Don’t make yourself crazy with macros but rather, really begin to listen to your body.
Again, pick protein options that come packaged with their own fat
You need to make this a lifestyle and not a diet. As with carbohydrates, once you have an awareness of what you are eating you can let go of the tracking and break free from diet prison. Use your hunger scale to determine how much protein for keto you need.
15:49 Planning your meals and snacks
Planning Dinner
Planning Snacks
18:00 I want to talk here briefly about the carnivore way of doing Keto
There are people who have found tremendous health benefits eating this way. I am not looking to defend or deny the virtues of the carnivore way of eating Keto, but there are a few questions that often come up in a carnivore discussion:
19:29 Animal Protein
Many foods are sources of protein. These include nuts, dairy and some vegetables.
But here is a list of animal proteins that are complete and filling sources for you to use in planning your meals, and you don't have to be carnivore to enjoy them!
21:18 Some people fear kidney damage with so much protein
One last thing before we leave the topic of protein. I often get asked - even for regular keto, not even carnivore, is, "Do I risk kidney damage?"
The prominent study he refers to, is in the show notes and transcript. I also encourage you to listen to the short-lived “Obesity Podcast” with Jason Fung and Megan Ramos, hosted by Carl Franklin. In Episode 10 he specifically talks about the connection between protein and the kidneys.
23:04 Remember these two concepts
Remember these two concepts when choosing how much protein to eat:
(1) We are not machines and must eat according to what makes us feel best. For some, it might be a little more protein and a little less fat than a standard macro calculation would have you eating.
(2) DO NOT FEAR protein. Gluconeogenesis is almost always a demand-driven process and not a supply-driven process.
23:36 We talked last week about Yo-Yo dieting. Getting enough protein is one sure way to stop that trend.
Remember that protein is an essential nutrient and the older you are, the more you need because the body does not process this nutrient as efficiently as it did in younger days.
Listen to your body. There is a natural feedback loop with protein and fat. If you truly listen to your body, you will not be overeating this nutrient. It will become easier and easier to answer the question: How much protein should I be eating? You are in charge. Your body is in charge. Listen!
24:22 Actionable Coaching Advice
Have you downloaded your free copy of the Keto and Low Carb Planner yet? Today’s coaching homework is on Page 11.
Now that we have talked a bit about protein requirements and how to plan it for meals and snacks, open Page 11 and write in at least 3 days of protein plans. A great way to do this – to start – is to take a look at what you already have in your freezer and fridge. Do you have chicken to use up? Cheese that is just sitting there? Hamburger that is already shaped into burgers or in a block that you can fry up for a recipe? Right now eggs are at their pinnacle of pricing, but if you have some, make some deviled eggs for a snack or egg salad for lunch. And going back to that chicken – when is the last time you made a great chicken salad?
(25:25: Recipe for chicken salad: Make a small dice of several crunchy vegetables like onions, carrots, celery, bell peppers, radishes. If your carbohydrates allow add sliced grapes and chopped nuts. Mix (with or without mayo) and serve either on top of lettuce, or chop lettuce and add to the chicken mixture.)
Your assignment this week is to have ample protein for every meal, and also for snacks (although the further you are into Keto and Low Carb eating, the less you will need to snack because protein and fat keeps you fuller so much longer than a carb snack would).
Whether doing Keto or Low Carb don’t worry right now about too much protein. And, especially, if you are an older woman, that is not going to be a problem for you. I know many extremely successful Keto women whose weight loss stalled, and as soon as they cut back on fat a little bit and instead ate a little more protein, their weight loss immediately started again.
Now, let me remind you. If you’ve ever got a question you’d like to ask me or share a topic idea that you would like me to cover on a future episode, don’t be a stranger! I always look forward to hearing from listeners like you. You are welcome to email me directly… miriam@miriamhatoum.com.
27:33 Coming up in the next episode I will be talking all about Fruit.
So go share the show with your friends, let them know that’s coming up in the next episode, and invite them to tune in with you and learn how to become free from diet prison with my Keto and Low Carb Success podcast.
Until then, go live free from diet worry — I’ll see you back here next time.
Book: Breaking Free From Diet Prison
Course: Keto and Low Carb Success
Free 35-page Keto and Low Carb Success Planner
Prominent Study on Kidney Damage
Jason Fung